Energizing Foods & Drinks
1 Egg - fried, scrambled, poached sunny-side up; about 100 calories
1 slice of whole grain toast with pat of reduced fat margarine; allow 110 calories
2 slices of extra-lean Bacon, microwaved & blotted with paper towels to absorb excess grease; about 50 calories
1 cup of skim or reduced fat milk; 80 calories
1 large Apple for 110 calories - and over 5 grams of dietary fiber!
1 pita whole grain kangaroo pocket bread stuffed with the following: 1 cup of chopped lettuce, 1/4 cup of cherry tomatoes or sliced tomatoes, 1/2 cup of sliced mushrooms, 2 slices of lean deli meat, 1 slice of mozzarella skim cheese cut in half - and stuff each half into a side pocket.
Before stuffing both sides of the pita, mix salad with 1 serving of your favorite low calorie dressing. Total calories will equal about 350 with thedressing.
Let's enjoy a cup of your favorite melon for about 50 calories.
Roasted Squash & Sausage Recipe
You will need the following ingredient to prepare this diet friendly recipe:
1 cup of sliced squash - any variety; opt for the color that will best compliment your sausage
1 teaspoon of olive oil for about 60 calories
Chopped garlic if desired plus 1/4 cup of chopped onion
1 serving of light, reduced fat sausage - link or ring; 80 calories per serving
Sea Salt & Cracked Pepper as desired
Saute onions and garlic with sausage, then add squash and cook until tender. If more oil is needed, opt for cooking spray taking care not to spray onto gas flame or electric burner.
For safety reasons, we always remove the pan before adding more cooking spray. Salt and pepper as desired.
Be sure to cut your sausage into bite-sized chunks - unless you prefer to do such at the table. Cutting them before cooking will release some of the wonderfulflavors of the sausage into the entire dish.
Top with 1 slice (50 calories) of skim mozzarella cheese and allow to melt. This entire recipe contains about 250 calories and is super flavorful. Be sure to opt for the reduced fat sausage and cheese to keep fat content minimal as well as caloric values.
Also enjoy as much unsweetened ice tea that you like along with a serving of strawberries (1 cup) topped with light, reduced fat whipped cream in a can for dessert (an additional 15 calories for the topping) or you can use the frozen low fat or zero whipped topping if you prefer - or no topping at all. If you use no topping, then increase your serving of strawberries to one and one-half cups. Oh happy day!
Enjoy 1 cup of frozen peaches for 50 calories.
What's on tomorrow's diet menu? Chicken Cheesy Rice
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